Iresiphi ye-Carb Breakfast Sausage Casserole Recipe

Uma ufuna isidlo sasekuseni esimnandi ngokulinganayo futhi okulula ukusenza, le Soseji ne-Egg Casserole ingeyakho.

Ayina gluten, ayinabisi, ayinashukela, futhi vele i-ketogenic.

Konke okudingayo i-casserole, i-skillet enkulu, izithako zakho, ne-voila.

Ingxenye engcono kakhulu yale recipe ukuthi le casserole ingashiswa kahle kakhulu, ngakho uzophinde uthole isidlo sasekuseni esilungele usuku olulandelayo.

Le recipe ye-casserole yasekuseni yile:

• Okumnandi
• Kuyagculisa.
• Kumnandi

Izithako eziyinhloko yilezi:

• Amasoseji engulube.
• Amaqanda.
• Isipinashi.

Izithako ezengeziwe ozikhethela zona.

• Ushizi kaCheddar.
• Isoseji yase-Italy.
• U-anyanisi oluhlaza.

Izinzuzo Ezi-3 Zezempilo Zale Casserole Yesoseji Yebhulakifesi

# 1: Icebile kuma-antioxidants

Umzimba wakho uhlale ulinganisa imijikelezo yawo ye-oxidation nama-antioxidants. I-oxidation yinqubo yemvelo esiza ukuvuselelwa kweseli.

Nokho, ukucindezeleka okukhulu ngokomzimba noma ngokomzwelo kungabangela ukuba lesi simiso siphume singalawuleki. Uma lokhu kwenzeka, umzimba wakho udinga ukulinganisa i-oxidation nama-antioxidants amaningi.

Izithelo ezintsha nemifino ziyimithombo emihle kakhulu yama-antioxidants. Isipinashi, ikakhulukazi, siwumthombo omuhle wezinhlobonhlobo zamakhompiyutha e-antioxidant ahlanganisa i-quercetin, i-lutein, i-zeaxanthin, ne-vitamin C.

Kolunye ucwaningo, abacwaningi banikeze isipinashi eqenjini elincane lamavolontiya izinsuku ezingu-16 futhi bahlola isimo saso se-antioxidant. Abacwaningi bathola ukuthi ukusetshenziswa okulinganiselwe kwesipinashi kubangele ukuvikeleka okukhulu emonakalweni we-oxidative DNA ( ¹ ).

# 2: Isekela i-metabolism enempilo

Ukuthola amaprotheni anele ekudleni kwe-ketogenic kubalulekile hhayi kuphela kwisilinganiso sakho se-macronutrient, kodwa futhi nempilo yakho. i-metabolism.

Njengoba amaqanda nenyama yengulube kufakwe kule casserole yesoseji yasekuseni, le recipe inikeza umthombo omangalisayo wamaprotheni wekhwalithi ephezulu ukuze uqale usuku lwakho.

Ngokuphathelene nama-macronutrients, uma kuziwa ekulawuleni isisindo, amaprotheni ungumngane wakho omkhulu. Akusizi nje ukukhulisa ukusutha, kodwa futhi kwandisa into ebizwa ngokuthi i-diet-induced thermogenesis.

I-thermogenesis eyenziwa ngokudla iyindlela enhle yokusho ukuthi umzimba wakho ushisa ama-calories amaningi lapho udla ukudla okuthile. Ngokuthuthukisa izinga lakho lokugayeka kokudla, amaprotheni akhuphula i-metabolism yakho kancane uma uwadla.

Lokhu kuvame ukuphumela ekwehliseni isisindo somzimba, ukusutha okukhulu, namandla alinganiselayo ( ² ).

# 3: kuthuthukisa ukusebenza kwamasosha omzimba

Ingulube iwumthombo omangalisayo we-zinc yamaminerali ( ³ ). Njengeminerali ebalulekile, i-zinc isekela izinhlobonhlobo zezinhlelo emzimbeni wakho, okuhlanganisa i-metabolism, ama-enzyme, ukukhula nokuthuthuka, kanye nokuzivikela komzimba.

Uma kukhulunywa ngezivikeli mzimba zakho, ukuba nemisoco efanele ukusekela yonke imisebenzi yayo eminingi kubalulekile. Uma untula i-zinc, ungase ungakwazi ukukhiqiza amaseli omzimba ngendlela efanele, okungaba nomthelela omkhulu ohlelweni lwakho lonke ( ⁴ ).

Eqinisweni, izingane ezingondlekile futhi ezintula i-zinc zisengozini enkulu yokuthola izifo ezisongela ukuphila zokuphefumula kanye nesifo sohudo ( ⁵ ).

I-sausage casserole yokudla kwasekuseni

Le recipe inemisebenzi eminingi ngendlela emangalisayo. Awuthandi isipayisi noma imifino ethile? Ungakwazi ukwengeza okwakho futhi wenze ushintsho.

Ungazama nokukuhlanganisa noshizi we-cheddar oqinile, upelepele obomvu, noma izinongo ezahlukene ozikhethele zona.

I-sausage casserole yokudla kwasekuseni

Ufuna isidlo sasekuseni esilula? Le Isoseji Yengulube Ibhulakufesi I-Sausage Casserole iyiresiphi ephelele yesidlo sasekuseni se-keto.

• Isikhathi sokupheka: Amaminithi we-25.
• Isikhathi esiphelele: Amaminithi we-40.
• Rendimiento: 8 izingxenye.

Izithako

• I-500g / 1lb yengulube ye-sausage egayiwe.
• Amaqanda ama-12 amakhulu.
• 2 izinkomishi amakhowe.
• 1 u-anyanisi omncane (osikiwe kancane).
• Isipuni esingu-1 samafutha omnqumo.
• 4 izinkomishi zesipinashi.
• 1 1/2 isipuni sikasawoti.
• 1/2 ithisipuni ye-pepper emnyama.
• 1 ithisipuni ye-sage omisiwe.
•  Ingcosana ye-red pepper flakes.
• Ingcosana yama-clove omisiwe.
• Ingcosana ye-marjoram omisiwe.

Imiyalo

1. Shisisa ihhavini ibe ngu-175ºF / 350ºC bese ugcoba isitsha sokubhaka esingu-22 ”x 33” / 9 x 13 cm ngesifutho esinganamathi noma ibhotela. Beka eceleni.
2. Shisisa i-skillet enkulu phezu komlilo ophakathi bese wengeza amafutha omnqumo. Faka u-anyanisi osikiwe namakhowe, gaya imizuzu emi-5-6 kuze kuthambe. Engeza isoseji, u-anyanisi powder, 3/4 isipuni sikasawoti, 1/4 ithisipuni pepper, kanye nezinongo ezisele (i-sage, i-marjoram, ama-clove, ama-flakes abomvu e-pepper). Hlanganisa kahle bese upheka kuze kube yilapho inyama ibomvu. Engeza isipinashi esiqoshiwe noma i-arugula, utamatisi bese upheka eminye imizuzu engu-3-4. Thela ingxube esitsheni esilungisiwe sokubhaka.
3. Engeza amaqanda endishini enkulu noma i-blender. Engeza ithisipuni esele kasawoti kanye ne-1/4 isipuni sikapelepele.
4. Hlanganisa kahle ingxube yeqanda kuze kube yigwebu. Thela phezu kwengxube yemifino nenyama. Bhaka imizuzu engu-25-30 kuze kube yilapho imiphetho insundu ngokusagolide futhi iphakathi nendawo.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ukukhonza
• Amakhalori: 192.
• Amafutha: I-13 g.
• Ama-carbohydrate: 2 g (1 g inetha).
• Isikhunta: I-1 g.
• Amaprotheni: I-14 g.

I-Palabras clave: iresiphi ye-sausage casserole yasekuseni.